Is Rice Keto? Carbs, Fiber And More

Last Updated on June 22, 2021 by Toya

Is rice keto? How many carbs are in rice anyway? Learn the answer to these questions here. Also pick from a list of delicious keto friendly rice recipes you can enjoy on keto!

is rice keto

Rice on keto

When it comes to keto, you cannot eat regular rice. This is so because rice is super high in carbs and low in protein and will quickly take you out of ketosis. So, while it works on many other diets, it is highly discouraged on keto. 

Many people on keto consume an average of 20 grams of carbs per day and eating just 1 cup of regular rice can easily and quickly use up this entire carb allowance plus some. 

Here are the macros for the most popular types of rice to help you understand this better:

White rice:

Brown rice

Basmati rice

Jasmine rice

Wild rice

This list proves that regular rice is extremely high in carbs and low in fiber. 

Is rice keto?

The answer is a resounding no. Rice is way too high in carbs and will not work for any low carb or keto lifestyle as one cup of cooked rice contains more than 30 grams of carbs.

Best rice substitutes on keto

So, now that you know that rice is off limits for keto, here are some low carb and keto rice ideas that can be used to replace regular rice.

Cauliflower rice: 

This is a low carb rice made by grating the cauliflower vegetable. It is one of the most popular rice substitutes for keto recipes.

Cauliflower rice is very low in carbs and has a suitable rice like appearance which makes it easy to incorporate in recipes that call for rice. 

The best part is that there are 7.6 grams of total carbs and 3.6 grams of fiber in 1 cup of cauliflower rice

Interested in trying some delicious keto friendly cauliflower rice recipes? Here are some ideas:

  • Chipotle copycat cauliflower rice: Made with cauliflower rice and a few other simple ingredients, this is a delicious homemade version of chipotle cauliflower rice you can enjoy for lunch or dinner.
  • Keto dirty cauliflower rice: Missing regular dirty rice? This easy keto version tastes just as good with way less carbs and calories! 
  • Keto cauliflower bread: Have you ever tried a bread made with cauliflower? If not, try this simple recipe out! You won’t regret it.
  • Keto jambalaya: Jambalaya the keto way with this cauliflower rice jambalaya that tastes so good.
  • Cauliflower grilled cheese: For days when you don’t want almond flour or coconut flour based bread, this cauliflower grilled cheese is an awesome idea to make. 

Sharataki rice:

This is a store bought keto friendly rice made with konjac flour and calcium hydroxide. There are 1.18 grams of total carbs and 0 grams of fiber in every serving of shirataki rice.

Konjac rice:

This is another store bought keto rice made with konjac, tapioca, calcium hydroxide and citric acid. There are 2 grams of total carbs and 2 grams of fiber in every serving of konjac rice.

There are a ton of recipes that call for rice and while you cannot eat regular rice with a keto lifestyle, if you want to make some keto versions of these recipes you can do so very easily. This is so because cauliflower rice, konjac rice and shirataki rice are some good options for replacing regular rice. The best part is that they’re fairly easy to use, very low in carbs, low in calories and can be made to taste just as good as any rice recipe made with regular rice! 

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